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By the time you reach your twenties, you have achieved
your peak bone mass. Then, for your bones (as for many
things), it is pretty much all downhill. But you can
change the slope of that decline by the choices you make
about diet and exercise. To learn what role does
exercise have to fight Osteoporosis, check out this
week's article. In fitness
Namita |
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Older women
who strength train with weights can lose significant
amounts of abdominal fat. Abdominal fat is a risk factor
for heart attacks and other heart problems, so it's a
good idea to reduce waist circumference and abdominal
fat if you're overweight or obese.
According to researchers published in a recent issue of
Medicine & Science in Sports & Exercise, Twelve women
and 14 men between 61 and 77 years old participated in a
strength training program three times a week for six
months. During each training session, the study
participants completed two sets of 10 repetitions of
several strength-training exercises. Before and after
the study began, the participants completed strength
tests and underwent body composition testing, which
measured their bone density, muscle mass and fat mass.
Although both men and women increased their strength,
increased muscle mass and decreased body fat levels as
the result of the training, women lost significantly
more abdominal fat than the men. |
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Be master of Your destiny
When Jim Valvano was 17 years old he took out a simple white index card and
wrote down all of his professional aspirations. He would play basketball in high
school and college, become an assistant basketball coach, then a head coach,
achieve a victory in Madison Square Garden, and finally cut down the nets after
winning a National Championship. Jim's ability to see his place in the world
with such clarity was truly a gift. This simple card, coupled with a strong
belief that he could control his fate, would guide the next ten years of his
life.
At the age of 36, Jim could take out his tattered index card and cross out every
single dream. He was indeed the master of his destiny. Along the way, he adopted
a personal philosophy for living that enabled an ordinary man to accomplish the
extraordinary. Jim believed that enthusiasm for life, dreaming big, and working
hard were the elements that allowed him to be successful. There is no doubt that
Jim's tenacity, passion, and vision played key roles in his rise to the top.
However, listen to any individual recount a personal memory of Jim and nothing
from the above list of accomplishments would be mentioned. Instead, you would
hear of the qualities that made Jim Valvano unforgettable.
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"Seek freedom and become captive of your desires. Seek
discipline and find you freedom."
F. Herbert |
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Wild Rice and
Corn Salad
Ingredients:
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2 cups cooked
wild rice
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3/4 cup corn
kernels, fresh or frozen (defrosted)
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2 green
onions, sliced
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1/4-1/2 cup
finely chopped mint
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3 Tbsp.
chopped walnuts
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2 Tbsp.
chopped red onion
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1 Tbsp. rice
vinegar
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1 Tbsp. extra
virgin olive oil
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Salt and
freshly ground black pepper, to taste
Directions:
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In a large
bowl, combine the wild rice, corn, green onions, mint, nuts and red onion.
In a small bowl, whisk together the vinegar and oil and add them to the rice
mixture. Toss to combine the ingredients and season with salt and pepper. If
possible, cover and let the salad stand for 30 minutes before serving it to
allow the flavors to develop. This dish keeps for 24 hours if it is tightly
covered and refrigerated.
Makes: 6
servings.
Nutritional
Information (Per serving):
Provided by:
A.I.C.R.
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Rising Against Osteoporosis
At birth, our 270 bones lack calcium. As we grow, a
bone's soft collagen framework rapidly stores calcium.
Bones lengthen at special structures near their ends
called growth plates. The growth plates allowed your
bones to grow longer, while the rest of the bone
remained strong to handle the forces you generated as an
active youngster. When you reached your maximum height
and linear growth stopped, the growth plates closed
permanently.
Some bones fuse together during growth, resulting in the
206 bones of the adult skeleton.
By the time you reach your twenties, you have achieved
your peak bone mass. That is, your bones are as dense as
they are ever going to be. Then, for your bones (as for
many things), it is pretty much all downhill from there.
But you can change the slope of that decline by the
choices you make about diet and exercise.
Having strong, dense bones in your twenties is critical
for preventing osteoporosis later in life.
Prevention with Exercise and Calcium:
The two factors over which you have the most control are
your calcium intake and the amount of bone-loading
exercise you get. Your peak bone mass is like your
retirement fund, the nest egg that you will be living
off later in life. (More accurately, the shell of the
nest egg, as that is where eggs have all their calcium.)
As an adult, your job is to preserve the nest egg.
To build up their accounts, growing adolescents need
approximately 1500 mg of calcium each day plus regular
weight-bearing exercise.
Learn more about this article |
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